Skill

2RM Strict Weighted Pull-Up

Work up to a strong effort double for a weighted pull-up.  If you are not quite ready for weighted pull-ups perform sets 0f 2 or more strict pull-ups without weight rather than kipping.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows or banded pull-ups with as little assistance as possible or a combination of any of these options.

WOD

AMRAP In 20 Minutes

9 Kettlebell swings 32/24 kg
12 Medicine ball step ups 20/14 lb  24/20″
15 Air squats

Workout Notes:

Today’s workout is a longer duration triplet with two weighted movements and one bodyweight movement. You’ll want to start with a kettlebell that allows you to complete all 9 reps unbroken from the start. If you’ve been considering bumping up your normal kettlebell weight today would be a great day to do it. For the medicine ball step ups you will be holding the ball in any way you choose as you step up to a box.  Try out a few different options before the workout starts to find your preferred method.  If stepping up with weight is a deal breaker for you feel free to scale by leaving the medicine ball out of the equation and opt for bodyweight step-ups instead.